A meal should make you feel BETTER than before you ate. It should energize you for at least 3 or 4 hours. You should feel satisfied and pleasant after a meal. If, however, you finish your meal and you feel groggy, bloated, sleepy, still hungry, craving sweets or even depressed....something went wrong somewhere. Maybe you had too much fat. Maybe not enough. Something in your ratios was off for YOU. This is where food journaling comes into play. I want you guys to all start being aware of how you feel after eating a meal. Keep a mental (or physical) log of those meals that worked. Try to figure out why they worked. Also be aware of when a meal didn't agree with you.
This whole nutrition thing is a puzzle. Each person is different and you have to start paying attention to the messages your body is giving you. It's trying to tell you something...just listen.
Here's a breakfast idea for you guys. OKAY...don't fall out of your chair, but I actually learned how to poach eggs. These weren't my best, but hey, I TRIED.
Two poached eggs (the yolks get all runny and cover the spinach and it just makes a lovely tasty mess in your plate!) - Protein & Fat
Wilted Spinach - Carb
Almond meal bread (yes, i actually attempted baking gluten free bread this weekend. the bread's about a 6 out of 10 on the edible scale. but again...at least I'M TRYING new things!) - Fat & Carb & Protein
Apple Butter (unsweetened) - Carb
Sliced Turkey - Protein
* Any slice of toast would work here. Make sure you try to get sprouted multigrain. If you're into trying a gluten free option, you can find them at whole foods or TJ's.
You guys are all doing great. Give yourself leeway to experiment and to have fun. This is something you'll be doing for the rest of your life, so have fun with it. Yea, sorry to break the news to ya...but this is a lifelong journey toward fitness and wellness. Even if you reach a level of "fit" you still have to strive to maintain it. Your goal is to come up with a way to LIVE AND EAT and stay healthy and happy. Look, I don't have nutrition degrees and, to be quite honest, until about two years ago, I didn't know how to boil an egg. But you learn. And you keep experimenting until you find what works for you. Use me as a tool. I'm here to help.